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Last night I was making my annual batch of Christmas cookies for my family and friends to enjoy. I was preparing the cookies at the same time as dinner and when the first batch went into the oven my husband and I sat down to eat. I set the timer on the oven for 30 minutes before I left the kitchen.
I can’t say I’ve ever paid attention to how long it takes me to eat a meal. In fact, I have been so consumed over the past two years with monitoring the types of foods I eat and controlling the quantities that actually paying attention to how quickly I was devouring my food was not even a thought. However, last night I realized just how fast my husband and I eat our meals. Because I had just set the timer on the oven I had an actual gauge of our eating speed. From the time we sat down till the time I was clearing our plates only 14 minutes had passed (and this included a few minutes of sitting and talking so in reality our meal time was more like 10 minutes). Wow, and that’s our regular pace at meals.
Now, some may wonder why you should be concerned with the speed at which you eat your meals. After all, when dieting you are watching calories, portion size and nutrition anyway, so why bother being worried about how fast you eat your meals? The fact is that eating slower and chewing your food more thoroughly is a very simple way of promoting weight loss for a few reasons.
When I first started dieting I read that eating your meal slower will help you feel full while eating less food. I can’t say that I’ve actually tested this theory out, but there are a number of clinical studies that support this claim. When you take the time to actually taste your food and chew it thoroughly, your stomach has time to signal to your brain when you have had your fill. Smelling and tasting your food also sends signals to your brain that will help you feel satiated sooner.
Another reason why eating slower improves weight loss is that when you take the time to properly chew before swallowing, you get more nutritional benefit from your food. To begin with, chewing gives saliva a chance to breakdown food, which releases nutrients and improves overall digestion. Chewing also helps to breakdown fiber and stronger cells that contain nutrients. When food isn’t chewed properly, these nutrients remain locked away and pass through the digestive tract. Releasing more nutrients from the food you eat can help you feel satiated faster and, in some cases, help to increase your metabolism.
There are various published techniques about how to start eating slower. These techniques range from setting a timer that beeps every time you should take a bite (sounds really annoying) to self-hypnosis (see the video about the “Raisin Method” above). However, I am a firm believer in keeping it simple, so here are some easy techniques for you to try if eating slower is something you feel you need help with.
Easy Techniques to Eat Slower
- Chew each mouthful of food at least 30 times, savoring the flavors and textures of the food.
- While you are chewing eat mouthful put your fork down on the table.
- Have a small sip of water between each mouthful to cleanse the palate.
- Eat at a table instead of in front of the TV or computer and make meals a time for talking and relaxing instead of something that just has to get done.
For the next week I have vowed to put more effort into preparing our meals. I would like to make meals in our house a special time for savoring, tasting, talking, laughing and relaxing instead of mindless eating on TV trays that we are so used to doing. Especially now, with the first child on the way, starting a habit of family time, at least at dinner, would be good and if it helps to slow our eating down and improve weight loss at the same time then it is well worth the effort.
Other Related Posts and Articles you May Find Interesting: “Eating Slower and Weight Loss”, “Changing Your Eating Habits”, “Does Eating Late Cause Weight Gain?” and “Overcoming Emotional Eating”.
Vinegar seems like a pretty inconspicuous cooking ingredient and most people wouldn’t consider adding it to their daily diets. After all, vinegar has a rather strong taste that is difficult to get past and adding it to your daily diet can be challenging. However, it is the reason vinegar has such a potent flavor that also gives it some unique weight loss benefits.
 Apple cider vinegar is marketed as a weight loss aid because of its ability to increase metabolism, stabilize blood sugar and decrease appetite. Vinegar’s tangy taste and pungent smell comes from acetic acid, which is an organic acid. Acetic acid is present in all forms of vinegars, including white vinegar, malt vinegar, apple cider vinegar and raspberry vinegar. Research studying the effects of vinegar on blood sugar levels and insulin has found that acetic acid slows down the rate at which food empties from the stomach into the intestines and may decrease the rate of carbohydrate digestion. These effects help to stabilize blood sugar and insulin levels when vinegar is consumed during a meal. This is particularly helpful for people who have type 2 diabetes or who are struggling to lose weight due to insulin resistance.
Another exciting piece of research that was published in July 2009 showed that consuming acetic acid may help increase thermogenesis (fat burning) and prevent body fat accumulation. The study published in the Journal of Agriculture and Food Chemistry (1) found that mice that were fed a high-fat diet in combination with acetic acid supplementation had significant increases in the activity of genes responsible for regulating fat metabolism.
One of the most popular fad diets over the past few years has been a diet based on consuming vinegar prior to each meal. This diet, called the Apple Cider Vinegar Diet, uses, as the name suggests, apple cider vinegar, which is thought to offer a variety of weight loss benefits. In addition to naturally boosting metabolism and stabilizing blood sugar and insulin levels, consuming apple cider vinegar before each meal is said to decrease appetite. It is theorized that appetite suppression may occur because apple cider vinegar contains a soluble fiber called pectin that absorbs water and swells in the stomach, making the stomach feel full. Others hypothesize that it is the acetic acid in apple cider vinegar that helps to increase the feeling of satiety (fullness). Whatever the reason may be, a whole diet has been founded on the weight loss benefits of vinegar.
If you are thinking that taking vinegar to see if it helps you lose weight is something you want to try, then there are a few things to consider. First of all, many people find that drinking 2-3 tablespoons of vinegar before each meal is really difficult because it tastes so bad. There are apple cider vinegar tablets that are definitely easier to consume, however the weight loss benefits of vinegar have only been documented in studies that used vinegar in liquid form, not tablets. As well, not all brands of apple cider vinegar tablets are created equal and many have been found to contain less acetic acid than what their product labels state.
Finally, a word of caution about using vinegar as a weight loss aid – vinegar, taken either in liquid or tablet form is quite acidic and has the potential to cause heartburn and other esophageal discomforts. If you are prone to heartburn or acid reflux then consuming vinegar is not recommended for you. Of course, as with all weight loss products, if you are not sure about how vinegar may impact your health it is best to discuss its use with your doctor.
References:
- Kondo et al. “Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation.” Journal of Agricral and Food Chemistry, 2009.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Enzymes Improve Metabolism”, “Foods that Boost Metabolism” and “Spicing Up Weight Loss”.
It seems as though everywhere we look these days there are articles, studies, ads, and other pieces of information that are encouraging us to lose weight. As much as this may seem as though the world has become a place wrought with vanity, there are some very practical reasons for wanting to lose weigh beyond trying to achieve a certain appearance. The fact is that being obese or overweight can lead to a significant number of health problems, including increasing the risk of some very dangerous health conditions.
 Losing weight, even as little as 10 to 20 pounds, can reduce your chances of developing some life-threatening conditions and diseases. For example, among the scariest figures, being overweight increases your chances of developing some forms of cancer. It also significantly increases your odds of developing diabetes and heart disease – by far the largest killer among all diseases.
Studies have shown that the area in which you carry your excess weight can be a sign of how at risk you are for developing health problems associated with being overweight or obese. Visceral fat located around the abdomen area typically poses a much greater risk of cardiovascular disease and insulin resistance than fat stored in any other area of the body. Among women, a waistline of over thirty five inches means that there is an increased risk of these diseases, while it is a waistline of forty inches or more for men.
This being said, research performed by the CDC (Centers for Disease Control) has shown that carrying too much weight on the body can significantly increase the risk of dying prematurely. The more a person is overweight, the more their chances of dying early increase. Even being overweight by as moderate an amount as ten to twenty pounds can increase a person’s risk of a reduced life span by fifty to one hundred percent.
Similar studies have shown that overweight and obese people suffer a much higher risk of sudden cardiac death, heart attack, congestive heart failure, chest pains, and angina. An overweight person is twice as likely to have high blood pressure as a person in his or her healthy body weight, and obese people are three times more likely to have high cholesterol and/or high triglycerides (also known as dyslipidemia) and low levels of good cholesterol.
Strokes are also much more frequent among people who are obese and overweight due to the narrowing of the arteries – called atherosclerosis – which can cause arterial blood clots to form. These clots are considered to be a pre-condition that occurs ahead of several kinds of strokes. This situation is made even worse when the obese or overweight person smokes, already has high blood pressure, leads a sedentary lifestyle, or has high cholesterol.
To summarize, health problems associated with being overweight or obese include:
- Heart disease
- Stroke
- Some types of cancers (endometrial, breast, and colon)
- Hypertension (high blood pressure)
- Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
- Type 2 diabetes
- Insulin resistance
- Liver and Gallbladder disease
- Sleep apnea and respiratory problems
- Osteoarthritis
- Gynecological problems (including abnormal menses and infertility)
As you can see, there is a number of serious health problems associated with being overweight and obese. Losing weight to reduce your chances of developing one or more of these diseases in your lifetime, combined with the fact that you will have more energy and feel healthier, is all you should need to get motivated to make some changes. If you are not sure if you are overweight then start by calculating your body mass index using the BMI Calculator. This will give you an estimate of whether the amount of body fat you have is at a healthy level or should be reduced. Here’s to good health and long life.
Other Related Posts and Articles you May Find Interesting: “Diet Changes that Lower Cholesterol”, “Foods that Improve Heart Health”, “Link Between Breast Cancer and Obesity” and “Health Conditions that Cause Weight Gain”.
After writing my post yesterday about “Healthy Weight Loss Methods for Teens” I decided it may be useful to explain why starvation diets fail and why they are so unhealthy. When someone wants to lose weight and lacks the proper knowledge to do it in a healthy manner, a starvation diet, also known as an extreme low-calorie diet or crash diet, is often tried first. I can think of a number of times in my younger years when I have used this unhealthy weight loss method myself, only to have it backfire with even more weight gain. Of course the other hidden risk of starvation diets is the development of eating disorders, such as anorexia. Needless to say, nothing good comes from losing weight this way.
 Starvation diets often fail because they cause the metabolism to slow down and lack the lifestyle changes needed for long-term weight loss. The premise behind starvation diets is that if you eat less, then you will lose weight. This seems to make a great deal of sense because if you consume less food, then you should be able to assume that your body will not only stop gaining weight, but will then start burning its stored fat in order to make up for the lack of calories being consumed as usual. However, this is not the case in the majority of circumstances. Not only are starvation diets exceptionally difficult to keep up because they cause the dieter to be consistently hungry and tired all of the time because of the decrease in consumed calories, but they also reduce the speed of the metabolism.
So why do starvation diets or extreme low-calorie diets slow down the body’s metabolism?
When you drastically reduce your caloric intake, your body believes that it is experiencing a time of starvation. In order to survive, and this is an adaption perfected over millions of years, your body slows down the metabolism in case this may be a period of extended famine. The result of “starvation mode” on your body is that it does not burn calories as quickly as it used to, it will not burn stored fat as energy as readily as it once would have, and as a result, the amount of energy available to you is decreased, making it much more challenging to exercise more or even maintain your current activity level.
To make matters worse, when the body has slowed its metabolism because it feels it is being starved (which it technically is), you will crave high-fat, low-nutrient foods more often. This is the body’s response to trying to re-establish the caloric intake that your brain and organs need to function optimally. Moreover, if you do manage to lose some weight following a starvation diet, as soon as you begin to eat more normally you will put the weight back on much more quickly than it came off because your body’s metabolism has slowed down and will not burn fat and calories at the rate it once did.
Another reason why starvation diets fail is that you are not making the necessary lifestyle changes you need to keep the weight off once it’s gone. Starvation diets, after all, are only a temporary (and unhealthy) method to lose weight – you can’t do it forever. Most people who use starvation diets experience yo-yo dieting, where they lose weight only to gain it back and they do this over and over. Sounds frustrating, right? A better approach to weight loss is to eat a healthy, calorie-reduced diet and get more exercise. Learning about how to eat right and exercise regularly will go much further to helping you lose weight and keep it off for the long-term than starving yourself thin.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Desperation: Using Unhealthy Weight Loss Methods” and “Health Dangers of Being Underweight”.
Teenagers are at a strange point in their lives in that their bodies are growing very quickly, their hormones are changing, and they are undergoing many alterations to their bodies. For some, this means that they become extremely thin, others can gain weight. Once things start to level out, though, it is important to continue healthy lifestyle habits, such as eating well and exercising regularly in order to maintain a healthy body weight throughout the rest of their lives. This being said, there are many factors in a teen’s life that can make him or her make some odd decisions for trying to lose weight or obtain an unrealistic body shape comparable to those seen on the figures of models and super-thin celebrities.
 In addition to a well-balanced diet, regular exercise plays an important role in healthy weight loss methods for teens. The first lesson that is important for teens to understand is that starvation is not an appropriate way to lose weight. Indeed, teens often have the metabolism to drop a lot of weight in a short period of time by way of starvation. However, this can be extremely harmful to their short- and long-term health. This is because starvation literally means that the body is not being given the necessary nutrients and energy that it requires to run. Therefore, the body will indeed burn fat, but it will also harm itself in other ways in order to keep up its basic functions. It will sacrifice tissues, muscles, organs, and even brain function in order to maintain basic survival. When nutrition is taken away, the body starts to malfunction. This can cause significant problems that may start right away, or may not appear until later in life. This means that the teen might not even know what he or she is doing until it is much too late.
The best healthy weight loss method that teenagers can do to lose weight and keep it off is to stick to a well-balanced diet. Often, this will require the understanding and support of their parents when it comes to preparing meals and lunches. If you are a teenager who wants to eat a healthier diet you can also take much of your meal preparation into your own hands. Making your own healthy breakfast and lunch for school is something that can be done quickly in the mornings and may give your parents some relief. See the posts “Low Calorie Breakfast Ideas” and “Low Calorie Lunch Ideas” for some easy-to-prepare meals.
Another area of healthy eating that teenagers may struggle with is making good choices when it comes to snack foods. Teenagers, like so many adults also trying to lose weight, can often overlook sneaky foods that add large amounts of calories to their daily diets. These foods can include chips, deep fried foods, chocolate bars, candy, granola bars, protein bars and pastries. Many beverages are also higher in calories, such as slurpies, pop, sport drinks (e.g. Gatorade) and specialty coffees. Thus, healthy weight loss methods for teens should focus on limiting or eliminating these types of foods and beverages from the diet.
This isn’t to say of course that you can’t have snacks during the day. Snacking can actually help to keep your metabolism running efficiently and will keep you mentally alert. Healthy snacks that are easy to make are:
- A small baggie full of baby carrots or other raw veggies
- An apple, banana or other fruit
- A yogurt cup
- A mozzarella cheese string
- A small handful of almonds
- A small baggie of trail mix
- A small baggie of dried fruit, such as apple rings, dried cranberries or dried apricots
Of course, the discussion of healthy weight loss methods for teens wouldn’t be complete without discussing exercise. An active teen’s body will burn a larger number of calories even while resting than will the body of a teen who lives a sedentary life. If you are a teen that enjoys team sports then join a league at school or outside of school. If you prefer to work out on your own, that works too, just make sure you do it. Even going for a walk is better than no exercise at all. Try to get at least 30 minutes of exercise every day and push yourself a little harder every time.
The reasons teenagers want to diet are as diverse as they are for adults. Some teens are indeed overweight and want to lose weight to look and feel better, however some are being influenced by peers or media to be a certain size. Being a teenager is certainly not easy and these outside influences can wreak havoc on your self-esteem and body image. Thus if you are a teenager and think you need to lose weight, but aren’t sure, please talk to your parents, your school’s nurse or someone you trust about this. If you are a parent with a teenager, regardless of their weight, try to have regular discussions about health, nutrition and making healthy food choices and keep an eye open for signs that your child may be using unhealthy weight loss methods.
Other Related Posts and Articles you May Find Interesting: “Weight Loss Camps for Children and Teens”, “Talking to Your Children about Weight Loss”, “Diets for Children and Teens” and “Teenager Calorie Needs”.
Following my brief review of the 3-A-Day of Dairy Weight Loss Program yesterday, I was curious about what healthy milk alternatives are available to people who don’t eat products that contain cow’s milk. Many moons ago I tried a vegan diet for about six months and during that time I diligently steered clear of all foods made with animal products. Being a novice at vegan dieting however, I only substituted cow’s milk products, such as milk and cheese, with soy products. Even at that time, many years ago now, there were some other wonderful and tasty milk alternatives that I failed to try. So today I hope to broaden my own knowledge about the various alternatives to cow’s milk that are available and perhaps I will give a couple a try.
 Whether you have lactose intolerance, an allergy to dairy or simply want to make a diet change, there are a number of healthy milk alternatives to choose from. Some may wonder why even bother having milk alternatives. After all, dairy is full of nutrients, such as calcium, potassium and protein. However, consuming cow’s milk is not something everyone can do. Some people need to avoid dairy products because they are lactose intolerant (inability to digest milk sugar), others have an allergy to milk, some avoid it because of the fat content while others simply dislike the taste of it or choose not to drink it for lifestyle choices or beliefs (e.i. vegetarian or vegan). Regardless of the reason, for those who cannot consume dairy products, there are a good number of healthy alternatives that can be enjoyed.
The most common healthy milk alternatives available are the following:
Goat’s Milk – Goat’s milk, although made from an animal, is a wonderful cow’s milk substitute for people with dairy allergies. Although the full reason for this is still not fully understood, initial studies have shown that goat’s milk lacks certain proteins that are contained in cow’s milk and known to cause allergic reactions. Thus, for people with an allergy to cow’s milk products, goat’s milk products, including goat’s milk and goat cheese, may be eaten instead. From an overall health perspective, goat’s milk is a rich source of calcium, the amino acid tryptophan, protein, phosphorus, riboflavin (vitamin B2) and potassium.
This past summer I decided to buy some goat’s milk to try instead of cow’s milk because I have often felt that I have a sensitivity to dairy. I must say, though, that the taste of goat’s milk is an acquired one, at least for me. Although most people will say that goat’s milk tastes very similar to cow’s milk, but with a milder taste, I would tend to disagree. I found that it had a rather “lamby” flavor and since I’m not a big fan of lamb I was disappointed to have to throw most of the milk away. So, if you haven’t tried goat’s milk before I suggest you buy a small amount to try first before stocking up.
Soymilk – Soymilk is the primary alternative that many people turn to when they are needing a healthy milk alternative. Soymilk is almost nutritionally equivalent to cow’s milk, but has more fiber and has also been found to reduce cholesterol levels. It even has antioxidant properties because it contains isoflavones. Other health benefits of soymilk include increased bone health, reduced risk of heart disease and prostate problems. That being said, compared to milk from a cow, the soy alternative offers less calcium, but some products have actually been fortified with calcium to take care of this issue.
Soymilk is an excellent choice for people who cannot tolerate dairy. There are numerous soy products available, such as soy cheese (in all sorts of varieties, such as cheddar, mozzarella, feta and cheese slices), soy yogurt and even soy ice cream. The flavor of soymilk is very mild and many varieties are sold flavored with chocolate or vanilla, which are delicious. One thing to remember with soymilk, however, is that most brands are not low-cal. If calories are a concern for you then look for a lower calorie soy milk brand, such as Soy Slender.
Almond Milk – This product is rich in magnesium, manganese, potassium, copper, calcium, as well as the antioxidants selenium and vitamin E. It is also very low in cholesterol and has few calories. It is quite the healthy option and if you don’t want to buy almond milk from the store, which can be pricey, you can try making it at home. There are a number of recipes for making almond milk available online.
Rice Milk – While rice milk is considered to be an ideal source of carbohydrates, it is not the best nutritionally-speaking and is really only useful when utilized for the purpose of adding flavor or for cooking. Also, some people choose to drink rice milk over soymilk because there is concern consuming soy products may cause health problems (for more information, see the post “How Healthy Are Soy Products?“).
Hemp Milk – This milk is made from hemp plant seeds and is recognized for providing a good source of calcium, omega fatty acids, protein and other minerals and vitamins.
Oat Milk – High in fiber, cholesterol and lactose free, oat milk offers folic acid, vitamin E and many other healthy minerals.
TAYO Milk – This is a 100% non-dairy beverage that is high in calcium, protein and contains nine essential vitamins and minerals. It is low in calories and sugar when compared to milk and contains zero fat, cholesterol, lactose and gluten. This particular liquid is made from potatoes and is, therefore, a vegetable based milk. Best of all, it is healthy and tastes great and can be enjoyed by itself or added to cereal, coffee, tea and in cooking.
As you can see there are a variety of healthy milk alternatives available if you are looking for options. Therefore, be sure to try different ones to see which you prefer in terms of both taste and nutrition.
Other Related Posts and Articles you May Find Interesting: “3-A-Day of Dairy Weight Loss Program”, “Link Between Vitamin D and Weight Loss” and “Weight Loss Vitamins in Your Diet”.
I was at the grocery store the other day and saw an ad for the 3-A-Day of Dairy Weight Loss Program that has recently been launched by the National Dairy Council. I was intrigued by the claims that there is substantial evidence suggesting that people who consume more dairy are less likely to be overweight. I always new that ingesting calcium was an important part of a healthy diet, but I didn’t know it could help you lose or maintain weight. So today, I decided to look into this new diet plan.
 The 3-A-Day of Dairy Weight Loss Program by the National Dairy Council is a calorie-reduced diet combined with at least three servings of dairy per day. The 3-A-Day of Dairy weight loss program is a new diet that was created by way of a partnership between WebMD’s Weight Loss Clinic and the National Dairy Council. It is a program that has been designed to allow people to lose weight through a special calorie-reduced diet that includes three servings of dairy products on a daily basis. It is geared toward adult weight loss and claims to be effective specifically in weight loss within the abdominal area of the body.
The National Dairy Council was responsible for the actual unveiling of the program and says that weight can be lost through an increase in fat burning as a result of eating products such as milk, yogurt, and cheese every day. Information regarding this effort is now being posted throughout the country in supermarkets, as well as on the packages of dairy products sold elsewhere such as in fast-food chains.
The science behind the 3-A-Day of Dairy weight loss program is, according to Gregory D. Miller, Ph.D, from the National Dairy Council’s nutrition and product innovation department, based on a link between the consumption of calcium in dairy products and the amount of body fat and weight a person has on his or her body. Dr. Miller stated that people who have a lower intake of dairy products and those containing calcium are more likely to be overweight and have a higher score on the body mass index than people who regularly consume dairy and calcium-rich products. In fact, Miller says that by eating three or more dairy products every day can reduce a person’s risk of being within the highest obesity category by eighty six percent.
According to Dr. Miller, weight loss from consuming dairy products occurs because the body’s ability to burn stored fat is increased while maintaining muscles on the body. This is very important because muscles are necessary for burning fat more efficiently – especially when adding activities to a lifestyle. Strong muscle mass is also a major contributor to the loss of abdominal fat – which is very important to lowering other health risks such as diabetes and high blood pressure.
As a person who has struggled with weight loss for many long years and who has tried a number of diets with very little success, I am a bit skeptical when it comes to things that sound too good to be true. Can eating my favorite things like cheese and yogurt really help me lose weight? Well, to get more of an unbiased opinion on the matter (one that isn’t sponsored financially by the National Dairy Council) I decided to do some research on my own.
I can’t say I was too surprised to find that a number of published studies concerning the effects calcium has on weight loss did not support the claims being made by the 3-A-Day Weight Loss program. One published article in particular, which was a review of 49 clinical trials, found that of these trials “41 showed no effect, two demonstrated weight gain, one showed a lower rate of gain, and five showed weight loss”. This 2008 clinical trial review thus concluded that the “majority of the current evidence from clinical trials does not support the hypothesis that calcium or dairy consumption aids in weight or fat loss”. (Dairy and weight loss hypothesis: an evaluation of the clinical trials. Nutrition Reviews Journal 2008 May;66(5):272-9)
So as you can see, despite what the National Dairy Council claims about its 3-A-Day Weight Loss program, consuming dairy three times a day will not necessarily be your answer to a thinner you. Despite this, making sure to consume foods rich in calcium in your daily diet is a great way to maintain overall good health, including keeping bones and teeth strong and prevent some diseases, such as osteoporosis. There are a number of foods you can eat other than dairy that contain calcium (although dairy is the best source). Some of these foods include calcium-enriched orange juice, broccoli, rhubarb, Chinese cabbage and soymilk.
Other Related Posts and Articles you May Find Interesting: “Daily Calcium Requirements”, “Dairy Fats and Calcium Absorption” and “Lactose Intolerance”.
On today more than most, when we sit down to celebrate Thanksgiving, our minds are often filled with what tasty delights will be on our dinner plates. The bright orange and red colors of sweet potatoes and cranberries accentuating the savory white colors of turkey and mashed potatoes, with dashes of brown gravy and stuffing with trimmings of bright greens from the green beans or brussels sprouts. There are few things as appealing to the appetite as a beautifully presented Thanksgiving dinner plate.
 Research indicates that bright colors, such as reds and greens, are more appetizing than dark colors, such as purples and blues. For most of us, the presentation of our food and the color of it can really impact our hunger and appetite. When you imagine colorful foods, the odds are that you’re brought to mind of leafy greens, bright reds, oranges, and yellows from peppers, fruits, and other veggies, as well as browns and beiges from cereals, meats and deep fried goods. That being said, it is rare to see blue in terms of natural food colors. Indeed, the skin of a blueberry is blue, and there are a few varieties of blue potatoes and plums, but it isn’t a common color to see on the dinner plate. The same goes for purples and blacks.
Therefore, it is now believed that because humans evolved with little to no blue, purple, and black in their diet, there is an instinctive inclination away from these colors in foods. This is especially true because many berries and plants in those colors were poisonous or toxic, so there would have been a further leaning away from those shades.
A great deal of recent research is supporting this idea, and the number of applications of this information is growing – especially in terms of nutrition and weight loss diets. For one thing, many processed food companies have found that blue foods have proven to be least appetizing in one marketing study after the next. For another, nutrition studies are discovering that blues, purples and blacks in foods will suppress the appetite – while greens, reds, yellows, and oranges excite the appetite.
The appeal of food is very closely related to its colors. The reason is that the sight of both food and colors will fire hypothalamus neurons in the brain. When people eat in the dark without being able to see what they are consuming, their enjoyment is greatly decreased. Food’s visual appeal means a lot when it comes to the overall enjoyment.
I recently saw a fine dining tv show that explored a new type of dining experience – eating in the dark. Apparently, eating in darkness is becoming a new rage and I was really curious about what the reviews were like from people who have tried one of these restaurants (I mean hey, if eating in the dark is better then we can all start saving some money on our hydro bills, right?). Not to my surprise, after reading about how important colors are for overall food enjoyment, I came across numerous “eating in the dark” restaurant reviews that claimed the food was below expectations.
So what does this all mean to dieting and losing weight? A study completed by the University of Washington showed that the perception of flavor can be altered based on color issues. What this means is if you are looking for a new way to decrease your portion sizes at meals without battling your hunger then adding appetite suppressant colors, such as blues, purples and blacks can have a significant impact. Some foods you may want to consider trying are blueberries, blackberries, black cherries, eggplant, purple grapes, black plums, blue potatoes, black beans, black rice, and purple cabbage. It’s hard to think of any foods that are really black – the only two I come up with are squid-ink pasta and my dinner when I’ve burnt it (neither of which I enjoy eating).
Today is a day to give thanks, and today I will not worry about how many reds, oranges, greens or other appetizing colors are on my dinner plate. I do plan to still follow my 10 Best Weight Loss Tips for Thanksgiving, both to minimize the damage and give my family a healthy feast I can be proud of. I wish you all a Happy Thanksgiving – love your family, cherish your friends and remind yourself of all the things you have in your life to be thankful for. Bon Appetit!
Other Related Posts and Articles you May Find Interesting: “Foods that Boost Metabolism”, “L-Tryptophan and Weight Loss” and “Cranberry Juice for Urinary Tract Health”.
Scientists from a growing number of research institutions such as the School of Dental Medicine at the University of Boston Medical Center are now examining the relationship between the functioning of the immune system and being overweight. Research that has been previously performed has already shown that people who are obese are at a greater risk of certain diseases – from cancer to heart disease and even periodontal disease – than their leaner counterparts. The more recent studies are looking into why this is the case.
 Although it is not the be all end all to avoiding the flu or a cold, losing weight can help boost your immune system. So far, what has been determined is that people who are overweight – especially those who are obese – produce cytokine irregularly. Cytokine is a form of protein (also called peptides) which is crucial to immune system cell signaling so that the disease-fighting cells will be “dispatched” in order to battle an infection in the body. Therefore, in obese people, the body experiences a lower level of signaling proteins to call for an immune response once a problem is present in the body.
Furthermore, the immune system cells themselves – such as macrophages (a form of white blood cell) and T-cells – were altered when compared to people who were in their ideal body mass index. There were significantly lower levels of macrophages in people who were heavily overweight and obese people.
Though this does not explain the entire relationship between obesity, being overweight, and the immune system, it does give a jumping off point for researchers to understand why people who are overweight or obese are at higher risk of many diseases. The body simply cannot effectively signal for help when an infection is present. Since obesity involves an estimated three hundred million people worldwide, this can easily be considered an epidemic problem of pandemic proportions. Each of these people is at a significantly heightened risk of diabetes, heart disease, cancer, and other diseases.
This being said, I know many people thinner than I am who seem to get sick more frequently with colds and the flu. There are so many factors that determine how often you will become ill, particularly during flu season, and many of them are not related at all to your body weight. In general, the best ways to avoid getting the flu are to:
- have good hygiene (wash your hands lots, especially after being in public places)
- get plenty of rest (particularly if you are feeling run down)
- eat a healthy diet high in fruits and vegetables that are source of important disease-fighting vitamins, such as vitamin C (for more information see the post “Flu Fighting Diet Foods”)
Even though losing weight won’t guarantee you will avoid the flu and other bugs, these studies do give us another good reason to shed our excess pounds. Just as it is important to take actions in order to prevent and treat other health problems, it is up to each of us to make an effort to prevent and treat obesity in our own lives in order to help to maintain an effective immune system. Particularly in a time when all we hear about is flu viruses and superbugs, making every effort to boost our immune systems, even if it means getting more exercise and eating healthier, may just save our lives.
Other Related Posts and Articles you May Find Interesting: “Exercising with a Cold”, “Healthy Weight Loss Diet May Prevent Cancer” and “Link Between Breast Cancer and Obesity”.
When it comes to losing weight throughout the workweek, it can either be a very difficult or very easy process – and the deciding factor is one basic element: you. It’s easy to slip in to very weight loss-unfriendly habits when you’re at work. After all, when you’re at work, you’re busy, distracted, often in a rush, and you don’t have time for anything but the most convenient options. This can make it hard to stick to a diet or to get exercise in…if you don’t know the right techniques.
 Making time for a walk during your lunch break not only help you burn more calories during the day, but it also helps combat afternoon fatigue. However, you may be pleased to discover that there are many different things that you can bring into your everyday work routine that can make all the difference to your weight loss while barely changing anything throughout your daily work life. For example, you can walk or bike to work every day if you live close enough, or you can get off the bus a stop or two early, or park further out in the parking lot. Inside, you can take the stairs instead of the elevator, or run the stairs instead of walking.
Use your lunch break to its fullest by taking a little walk. Not only will this help with your weight loss, but it will also get the blood circulating and will bring your energy levels back up again and help you to work more efficiently for the second half of your workday. There are also some great exercises you can do while sitting and exercises you can do at work that will get your body moving, your blood pumping and help you burn a few calories.
In terms of eating, make sure to pack a healthy lunch every day. The two worst things that you can do when trying to lose weight is eating out (especially fast food) or skipping meals altogether. Eating out means that you’ll struggle with portion control or will eat foods with lower nutrition and that have much higher levels of fat, sugars, and salts overall. On the other hand, if you skip meals, you’re much more likely to eat larger portions in your other meals, and you’ll experience cravings for fatty and sugary foods because your body will believe that it is experiencing a time of minor famine. In fact, it is actually better for weight loss to eat several smaller meals instead of fewer large meals. If you eat five or six small meals throughout the day instead of the traditional three big meals, then you’ll keep your metabolism running at its highest all day long, maintaining high energy levels and burning more calories instead of storing them.
Another great workplace weight loss tip is to keep your own stash of healthier, low-calorie snacks in the office if you are prone to snacking between meals. These can be as simple as small applesauces, a small bag of almonds, or some cheese sticks. Snacks that are higher in protein or fiber will have the most benefit because they will help to keep you feeling full for longer.
Let’s also not forget about how many calories coffee can have if you add creamer and sugar to it. I used to use International Delight coffee creamer in my coffee and tea at work (about 2-3 tablespoons per cup). Sounds harmless enough, but by the end of the day that added up to about 400 calories worth of creamer. Yikes, that’s 30 minutes on the elliptical just to work off my coffee calories for the day. And 400 calories is on the lower end of the scale. Many of the coffees, such as latte’s, cappuccinos and mocha’s you buy at your favorite coffee shops on the way to work or during the day contain 400 calories or more each. So if you’re serious about losing weight then one workplace weight loss tip to follow would be to stick to coffee and tea without cream or sugar or just drink water (remember, you should drink at least eight 8-ounce glasses a day).
Other Related Posts and Articles you May Find Interesting: “NEAT Weight Loss”, “5 Ways to Naturally Increase Metabolism” and “Low-Calorie Lunch Ideas”.
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